Announcements Sign ups are open for Cheri’s Pink Heals Event! Invite your family and friends, forward them this link: https://bit.ly/33XNiNa  CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-Up Warm-Up (No Measure) 1 ROUND :30 (EZ PACE) Bike 5/5 SA Ring Rows 10 Scap Pull-ups 10 Push-up Negatives (:03 LOWER) Into… 3 ROUNDS :30 (MOD PACE) Bike 5 Ring Rows (GET LOWER EACH ROUND) 10 Kipping Swings 5 Knee Push-ups / Push-ups Workout Metcon (AMRAP – Rounds and Reps) EMOM x 20 MINUTES MIN 1&2 – 25/20 Cal Bike MIN 3&4 – AMRAP of 5 Pull-Ups* + 10 Push-Ups + 15 Sit-Ups *Option for Strict or Kipping. Can alternate every other round. Pick up where you left off. (Score is Total Rounds + Reps) Post-Workout Strength Metcon (3 Rounds for weight) 3 SETS 25m Single Arm Overhead KB Carry (R) 20 Banded Upright Rows 25m Single Arm Overhead KB Carry (L)...Read more

Announcements Sign ups are open for Cheri’s Pink Heals Event! Invite your family and friends, forward them this link: https://bit.ly/33XNiNa  CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) 5 SETS 10/10 DBL DB Suitcase Split Squat (Mod) :30/:30 Split Squat Hold (Weight Optional) 10/10 Single DB Half Kneeling Press (Mod) -Rest as Needed b/t Sets- (Score is Weight) GOAL: RPE 6-7 | Coming back to a classic NCFLEX triplet. Lower Body Push / Static Hold / Upper Body Push. These type of full-body triplets are going to show up more in the next few weeks. Bodybuilding Metcon (Checkmark) 1.) 3 SETS – Upper Body 9 DB Bent Over Row (Mod) 21 Narrow Grip DB Floor Press (Mod) Immediately Into… 1:00 1/2 Active Floor Press Hold* *Hold the DB at 1/2 Height Off the Chest. -Rest as Needed b/t Sets- 2.) 3 SETS – Lower Body 10-15 Barbell Hip...Read more

Announcements Sign ups are open for Cheri’s Pink Heals Event! Invite your family and friends, forward them this link: https://bit.ly/33XNiNa  CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) 2 ROUNDS FOR QUALITY 3:00 EZ Bike 1:00/ 1:00 Hurdler Stretch 1:00 Cat Cows 1:00 Saddle Stretch 3:00 EZ Bike 2:00 Foam Roll Quads 1:00 Alt. Groiner Stretch (No Measure) GOAL : QUALITY | RPE 2-3 — This is meant to be recovery post Chad. You’re legs/ hips/ back/ calves are going to be feeling it so take this time to stay warm and mobilize to feel normal for a solid day of training tomorrow! B. NC60 Warm-Up Warm-Up (No Measure) AMRAP x 1 MINUTE 6 Lunges 6 Good Mornings Into… AMRAP x 2 MINUTES 6 Step-Ups 10 Alt. Calf Stretches on Box Into… AMRAP x 2 MINUTES 6 Weighted Step-Ups 6 Alt. Cossack Squats Workout CHAD (Time) 1,000 Box...Read more

Announcements Sign ups are open for Cheri’s Pink Heals Event! Invite your family and friends, forward them this link: https://bit.ly/33XNiNa  CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 1 MINUTE 6 Lunges 6 Good Mornings Into… AMRAP x 2 MINUTES 6 Step-Ups 10 Alt. Calf Stretches on Box Into… AMRAP x 2 MINUTES 6 Weighted Step-Ups 6 Alt. Cossack Squats Workout () CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate the gear carried during a hiking expedition. Score is the time it takes to complete all 1,000 repetitions.To learn more about CHAD click here *45/35 added in weight – ruck, plate, vest, or DB **750/500/250/100 reps...Read more

Announcements Sign ups are open for Cheri’s Pink Heals Event! Invite your family and friends, forward them this link: https://bit.ly/33XNiNa  CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-Up Warm-Up (No Measure) AMRAP x 5 MINUTES 4 Good Mornings 6 Alternating Groiners 8 Step-Ups Workout CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate the gear carried during a hiking expedition. Score is the time it takes to complete all 1,000 repetitions.To learn more about CHAD click here *45/35 added in weight – ruck, plate, vest, or DB **750/500/250/100 reps are all options for completion (Score is Time) Last Seen: 11/12/21 Optional Cool Down Metcon (No Measure) FOR RECOVERY 5:00 Foam...Read more